July 29, 2025

Daily score: 8

Workout:

#2 - Lower body Hips/adductors + plyo's
15 min lower body warm up:
reverse sled drag 3 min
rest 2 min
30 sec jog/30 sec walk x5
5 min calf/hip/core warm up for jumping

Done (sled plus 70#)

+
Jump basics - 10-15 min
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A. Partial range box squats; 3 sets of 8; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (touch your butt and go. well above parallel like this big man. don't rest on it like the old school Louis simmons way.

125/135/135

B1. Adductor side plank; 30 sec x3/side; rest as needed

Done

B2. Prone straddle hip extensions; 3 sets of 10 reps w/ 2 sec pause on each rep; rest as needed
https://www.youtube.com/watch?v=J1uGoazYDgM

Done

B3. Single leg hip extension leg whip; 3 sets of 10/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 10 reps x3; rest 1 min

52#/44#/44#

C2. Box jumps; 5 reps x3; rest as needed (jump up from one side, then walk forward to the front and jump off and absorb the landing with your legs. Keep the box height low where you feel comfortable but still working) 

Done, 20”

Jumping drills were all within my skill zone.  Will work on the speed.  Legs felt strong on the box squats but 135 was heavy enough for my low back.  First round of prone hip extensions made my glutes cramp but they were better after that.  The hip extension leg whip was awesome, I could feel it working things I need strong.  First round of kbs felt a little heavy for my low back so I backed off.  44 was no prob.  Box jumps felt great!  I rode my horse after this and was able to focus a lot on good posture, hoping for a good recovery.  Tomorrow we are foiling behind our friend’s boat.  Thanks!

July 28, 2025

Daily score: 8

Workout:

#1 - Upper body Strength endurance
A1. Bench press; 3 sets of 10; rest 2 min

75/85/85

A2. Weighted pull ups; 3 sets of 3; rest 2 min

15/15/15

+
EMOM 9 min:
1- 30 sec max reps strict pull ups
2- 30 sec max reps DB strict press 35#/hand
3- 30 sec plank hold

Pull ups: 8/7/7

Strict press: 7/7/7

+
EMOM 9 min:
1- 30 sec max reps ring rows
2- 30 sec max reps push ups
3- 30 sec hollow body rock

RR: 14/15/14

Push ups: 12/13/14

+
EMOM 9 min:
1- 30 sec max reps bicep curls (a weight you can do continuous reps with @2020 tempo)
2- 30 sec max reps DB tricep extensions (same weight ruls as curls)
3- 30 sec sorensen hold

Curls: 8 reps with 15# each round

Ext: 10/11/10 with 15’s

+
EMOM 9 min:
1- 30 sec max reps toes to bar
2- 30 sec max reps burpees
3- 30 sec side star plank (15 sec per side)

TTB: 11/10/11

Burpees: 10/10/10

+
stretching/mobility work 15-20 min

Done

Loved the format.  It kept me able to recover well and bring good effort.  Feeling good the next day too.  Really happy with the ttb reps feeling light and easy.  I did the straddle sit drill last night too :).  Thank you!

July 23, 2025

Daily score: 8

Workout:

#7 - Upper body interval training and core
7 min amrap
3 unbroken strict pull ups
3 strict press at 75% 1rm
12 V-ups
rest 3 min actively on rower

6+1 pull up

6+3 pull ups

7 min amrap
6 unbroken strict ring dips
6 ring rows
12 toes to bar
rest 3-6 min actively on rower
x2 times through (20 min total of amraps over 40-45 min)

3+6+6+5 ttb

3+6+6

+
EMOM 12 min:
1- 10 sec air bike sprint to peak wattage
2- 5 burpees AFAP
3- 10 max effort pulls on ski erg for peak wattage
4- 5 rotational med ball throws as hard as possible per side

Done

+
stretching/mobility work 15-20 min

Done

I decided to repeat this one.  Love the arm pump.  Pull ups feel so solid and easy.  TTB were the hardest part.  Good to get back in the gym.  Two different strangers in public this week commented on my arms :).  Not why I’m doing this but also kinda fun to know my work is showing!  Thanks!

July 22, 2025

Daily score: 7

Workout:

#9 - plyo's/power/mobility
A.Single leg deceleration hinges: 8 reps x2/side; rest as needed bw sides
https://www.youtube.com/watch?v=gKKo9VDmnK0
B. Single leg decelleration drops; 8 reps x2/side; rest as needed bw sides
https://www.youtube.com/shorts/LvQLWtzQsRE
C. Single leg pogo hops; 8 reps x2/side; rest as needed bw sides
https://www.youtube.com/shorts/tPZNof45dQ8
D. Fast feet drill; 30 seconds max reps x2; rest as needed
https://www.youtube.com/shorts/z_C5s9of5hU

All of thee above done

E. Hang power clean and push jerk; 6 minutes to build to a tough single (film)

85/90/95/100/105/110

+
ski erg; 500m for time

2:01

(32 cals/929 cals per hr)

Plyo work felt good.  YouTube wouldn’t up load any but the first two lifts in the 6 minutes :/.  Even 110 felt solid in the jerk just harder to clean.  Lifting sure does make me happy :) Ski was fun!  Thanks!

July 20, 2025

Daily score: 6 (sore/tired)

Workout:

Winging, teaching a friend.  3 hours

This actually helped my body feel better.  And I had fun actually riding my foiling a bit vs paddling my heart out on the downwind sup.  Took the next day off and body is feeling much better.  

July 19, 2025

Daily score: 6 (sore but excited)

Downwind sup foiling, 2 runs, 3-4 hours

Probably shouldn’t have done the second run.  I felt good after the first but by the end of the second my front leg hamstring was straining and my low back was done.  But I’m proud of my effort and not giving up!

July 18, 2025

Daily score: 8

Workout:

Downwind sup foiling, 2 hours

Great session in the evening, got a few pop ups.  Low back pretty tight after.